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The Matsyasana or Fish Yoga Pose

Written by JeMarie Behameson

The Matsyasana pose is a Hatha yoga pose. Fish Pose doesn't actually look like a fish. Instead, it's said that if performed this pose in water, the person can float like a fish hence the name Matysasana. The Matysasana pose is the counterpose to the Shoulder Stand and must always be practiced after it.

History of the Matsyasana Pose

Matsya is a Sanskrit word that means fish so that Matsyasana also referred to as "fish" pose. It is a Hatha yoga pose. Fish Pose doesn't actually look like a fish. Instead, it's said that if performed this pose in water, the person can float like a fish hence the name Matysasana.

Matsyasana Pose Technique

Sit a in Padmasana / lotus pose.

Inhale slowly and lie down slowly with the help of your arms. Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows just under the sides of the torso. Straighten the legs, aducting them toward each other.

While inhaling slowly drag the head back and hold the crossed legs with the hands properly and increase the back arch. Press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then arching the back, release the head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.There should be a minimal amount of weight on your head to avoid crunching your neck. Keep the abdominals engaged.

Hold the pose for 15 - 30 seconds, breathing normally.

To come out of the pose, with an inhalation lift the head off the ground and with an exhalation lower the body, releasing the elbows and lower the head to the floor. Draw the thighs up into the belly and squeeze.

Increasing the Challange of the Matsyasana Pose

To increase the challenge in this pose, slide your hands out from underneath your buttocks and bring them into Anjali Mudra (Salutation Seal) with arms outstretched and fingertips pointing toward the ceiling.

Variations of the Matsyasana Pose

This pose is typically performed with the legs in Padmasana, a position that's even beyond the capacity of many experienced students.

The following is a challenging variation of the pose described above.

Perform the pose with the legs straightened on the floor.

Then with an exhalation lift the legs off the floor to an angle of 45 deg...

Prasarita Padottanasana Technique

Stand in Tadasana (Mountain Pose), facing one of the long edges of your sticky mat, then step or lightly hop your feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Rest your hands on your hips. Make sure your inner feet are parallel to each other. Lift your inner arches by drawing up on the inner ankles, and press the outer edges of your feet and ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift your chest, making the front torso slightly longer than the back.

Exhale and, maintaining the length of the front torso, lean the torso forward from the hip joints. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders. Extend your elbows fully. Your legs and arms then should be perpendicular to the floor and parallel to each other. Move your spine evenly into the back torso so that your back is slightly concave from the tailbone to the base of the skull. Bring your head up, keeping the back of the neck long, and direct your gaze upward toward the ceiling.

Push your top thighs straight back to help lengthen the front torso, and draw the inner groins away from each other to widen the base of your pelvis. Take a few breaths. As you maintain the concavity of your back and the forward lift of your sternum, walk your fingertips between your feet. Take a few more breaths and then, with an exhalation, bend your elbows and lower your torso and head into a full forward bend. Make sure as you move down that you keep your front torso as long as possible. If possible rest the crown of your head on the floor.

Press your inner palms actively into the floor, fingers pointing forward. If you have the flexibility to move your torso into a full forward bend, walk your hands back until your forearms are perpendicular to the floor and your upper arms parallel. Be sure to keep your arms parallel to each other and widen the shoulder blades across the back. Draw your shoulders away from your ears.

Stay in the pose anywhere from 30 seconds to 1 minute. To come out, bring your hands back on the floor below your shoulders and lift and lengthen your front torso. Then with an inhalation, rest your hands on your hips, pull your tail bone down toward the floor, and swing the torso up. Walk or hop your feet back into Tadasana.

Prasarita Padottanasana Tips

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